nutrition and micronutrients Flashcards
what should a healthy diet do
provide sufficient energy/nutrients to maintain normal functions and permit growthprotect from disease prevents deficiency symptoms optimises bodily stores
what do nutrient requirements depend on
- age : younger = higher - gender : M>F- physiological state : pregnancy - genotype : metabolism - environmental factors : smokers need more vit C
what does RNI mean
reference nutrient intake - amount of nutrient required to ensure that the needs of 97.5% of the population are met
what does EAR mean
estimated average requirement - estimate of the average requirement for an energy or nutrient (50% require less, 50% more)
what is LRNI
lower reference nutrient intake - amount of a nutrient that is enough for only the small number of people who have low requirements
what does SI mean
safe intake - where there is insufficient evidence to set another DRV - level or range of intake where no risk of deficiency and below the level where there is a risk of undesirable effects (vitamin E, etc)
what are the guidelines on alcohol
14 units/week over 3 days max.
what are the nutritional requirements for infants
- breastfeed up to 6 months (no downside to formula) - wean at 6 months
examples of formula milk for each age group to 3 yrs
- Birth to 1yr: C&G first infant, SMA infant * 6 months to 1yr (higher iron) : SMA pro, C&G follow on * 1 to 3yrs : SMA pro toddler, C&G toddler
weaning suggestions for children
Avoid wheat/fish/juice/soya/eggs under 6mAvoid salt/sugar/honey under 1ywhole milk only until 2
nutritional requirements for pre-school children
- dependent on size- varied diet of nutritionally dense foods
common problems with nutrition in pre-school children
faddy eating diarrhoea constipation anaemia dental carries
nutritional requirements for school age children
healthy eating guidelines protein, calcium, iron, vit A and D
nutritional requirements for adolescents
peak bone mass - calcium and vit Dhigher requirements in M>FF have higher iron requirements after menstruation to menopause
nutritional requirements for adults
do not change much from 19-64 y
M calorie req. per day
2772
F calorie req. per day
2175
adult protein req. per day
0.75g/kg
adult fibre req. day
30g
additional nutritional requirements in pregnancy
+ 200kcal in final trimester +6g/protein day in pregnancy, +11g in breastfeeding 400mg folic acid in 1st trimester Iron supplements needed - particularly in last trimester
things to avoid in pregnancy
sharks/swordfish/tuna Avoid vitamin A supplements and liver and liver products No alcohol, limit caffeine and stay active
nutritional requirements in older adults
decreased malnutrition is a common problem
what are vitamins
organic compounds required in small amounts for normal functioning of the body that cannot be synthesised
what are the 6 water soluble vitamins
B12, Folic acid, C, B1, B2, B3, B6
